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Small Things You Can Do To Lose Weight

August 22, 2011 · 68 comments

in Health & Fitness, Recipes

This post is from when my site was just 2 weeks old. I think about two people read it, so I thought I would post it again!

People try many different things to lose weight.  Some people will choose to go with a fad diet that involves eating a lot of grapefruit, or take some ‘magical’ weight-loss pills.  However, that type of weight loss is usually short-term, and very difficult to maintain.

What you really want to do is make some changes in your life that will help you lose some weight, and improve your overall health.

The trick to weight loss in simple – expend more calories than you take in.  Here are just a few small changes that can make big payoffs, and I promise to not mention taking the stairs or parking your car as far away as possible.

5 Small Changes You Can Make To Help You Lose Weight

1.  Drop all soda – diet and regular.  The calorie reduction from not drinking Coke or Pepsi is obvious.  Many people have switched to drinking diet soda thinking that is a great thing.  Well, if you are like me, I would eat chips or other unhealthy things when I drank pop.  Plus, there are some studies that show that artificial sweeteners may actually make it harder to lose weight.  Regardless, all soda contains phosphorus and sodium.  We all know that a diet high in sodium is very bad for the body, but phosphorus is also bad for your bones, especially if you do not get enough calcium.  Enjoy a nice glass of water instead.  I am not saying you have to drink 64 ounces of water a day, but even if you replace your soda with water, you are making a difference.

2.  Go for that walk!  Studies have shown that one of the best ways to lose weight is to get a dog.  That’s because you HAVE to walk your dog.  We take great care of our pets, but won’t always take care of ourselves.  The weather is getting nicer, so get off the couch and take a 30 minutes stroll.  If you are stuck at a soccer practice, walk around the neighborhood instead of sitting in the car.  If you choose to walk on a treadmill, throw some punches into the mix to increase your heart rate.  Of course you can do excessive arm movements while walking outside, but you might be endlessly mocked.

3.  Keep a food diary.   The thought here is that you will make healthier food choices if you are accountable to someone, or something.  Maybe you won’t have those 2 Twinkies with lunch if you know you are going to actually write it down.   Better yet, share your food diary with a friend or an online community.

4.  Take 30 minutes to cut up fruits and vegetables and keep them easily accessible in the fridge.  That way, it will be just as easy to grab a bag of celery/carrots as it would be to open that can of Pringles.  The crunch of fruit/vegetables is quite satisfying, and you also are not putting a bunch of processed garbage into your system.

5.  Eat a healthy cereal/oatmeal for breakfast.  It is true that breakfast sets the tone for your entire day.  So start your day in the best possible way and have a vitamin-filled, filling breakfast.  You will be less tempted to snack at work, and it is great for your metabolism.

Now, for those of you who have a sweet tooth that cannot be ignored, I am posting a recipe for Oatmeal Chocolate Chip cookies that are actually ok for you.  Don’t hate me for including a recipe for a cookie.  Just because you are watching your weight doesn’t mean you  have to totally deprive yourself everyday of your life.   This post is more about making healthier choices that an extreme weight loss regimen.  If you find you have a eat a cookie, this is a good alternative to many cookies.  Actually, my family prefers these over the Nestle Tollhouse cookies.

Good For You Oatmeal Chocolate Chip Oatmeal Cookies

1 3/4 cups all purpose flour

1 teaspoon baking soda

1/2 teaspoon cinnamon

1/2 teaspoon salt

1 1/4 cups packed dark brown sugar (I usually reduce this to just under a cup)

1/2 cup granulated sugar

1 stick margarine

1/2 cup unsweetened applesauce

2 egg whites (I usually use the whole egg because I am lazy)

1 Tablespoon vanilla extract (yes, 1 tablespoon)

2 1/2 cups quick or old-fashioned oats

2 cups chocolate chips

1/2 cup chopped nuts (I don’t add these, but the recipe states they are optional)

Combine flour, baking soda, cinnamon and salt in small bowl.  Beat brown sugar, granulated sugar, margarine and applesauce in large mixer bowl until smooth.  Beat in egg whites and vanilla; gradually beat in flour mixture.  Stir in oats, chocolate chips and nuts.  Drop by rounded teaspoon on greased baking sheets.

Bake in preheated 375 degree oven for 9 – 10 minutes for chewy cookies, or 12 – 13 for crip cookies.  Cool on baking sheets for 2 minutes and then remove to wire racks to cool completely.

Per serving:  120 calories, 4.5 g fat, 0 cholesterol, 70 mg sodium, 19 g carb, 1 g fiber, 12 g sugar, 1 g protein.


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{ 11 comments… read them below or add one }

Dave April 13, 2010 at 8:18 pm

These cookies are fantastic! They are definitely healthier than a typical cookie, which of course helps me justify eating a boatload of them at a time!


Niki August 22, 2011 at 8:46 am

I like tip #4. Having fruit readily available is really helpful in making good choices.


krantcents August 22, 2011 at 9:44 am

I love oatmeal raisin cookies! When you want to lose weight, I find chilled vegetables is a great satisfying snack.


Linda August 22, 2011 at 10:54 am

Your recipe looks great and it sent me off on a 20 minute diversion to search for how to make cookies with zucchini. There seem to be quite a few recipes that include oatmeal, chocolate chips and zucchini. (Yes, I have *a lot* of zucchini right now.) Thanks for the inspiration.


Kaycee August 22, 2011 at 3:59 pm

I detest cereal and/or oatmeal. What do you suggest??


Squirrelers August 22, 2011 at 11:04 pm

Great tips! I’ve been having a bowl of oatmeal every morning, with blueberries. Lpaded with nutrition, and doesn’t cost much. Of course, I picked the blueberries and paid $1.40 a pound, so this breakfast is probably less than 40 cents!


MoneyCone August 23, 2011 at 1:19 pm

Tips and a howto at the end! Cool post Kris!


First Gen American August 23, 2011 at 1:24 pm

A healthy breakfast is definitely one of the things i almost always do right. One out of 3 meals isn’t bad right? If all meals were as easy as breakfast.


Jenna, Adaptu Community Manager August 23, 2011 at 7:28 pm

Take the stairs instead of the elevator.


Molly On Money August 25, 2011 at 9:26 am

I was one of those two people! Congrats on the expanded readership and BTW this was/is a great article.


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